Rehabilitative exercises for the neck will help improve your posture and re-train how your neck functions in your everyday life, states Necksolutions.com. The exercises will improve your neck and upper back fitness level, also. Do these exercises consistently. Use good form while performing these neck exercises in order to prevent injury. Stop doing the exercises as soon as you experience any dizziness or pain.
Isometrics
Using isometrics as a means of strengthening your upper back muscles will re-train your neck alignment and improve your posture, states necksolutions.com. Isometrics involves tightening, or contracting, your muscles. Do this exercise while either standing or sitting. Inhale to begin this exercise. Let your arms hang at your sides with your hands and palms facing forward. Squeeze your shoulder blades together. As you do this, your shoulders move towards your back and down towards the floor. Use your neck muscles to pull your chin in towards your neck, trying to touch your chin to your neck. Hold this position for 20 to 30 seconds. Exhale as you slowly return to your original position. Repeat this exercise five times. Make certain you do not bend your head forward while performing this rehabilitative neck exercise.
Neck Nodding
Neck nodding will stretch your upper neck joints. This exercise can help ease upper neck pain and headaches. Do this exercise while either sitting or lying down on your back, states Necksolutions.com. The lying down version causes the least amount of stress on your body, thereby making it a good starting exercise. Either lie flat on a firm surface, or place your head onto a pillow, states Thephysiotherapysite.co.uk. Take a deep breath to start this exercise. Picture your head as a bowling ball that you move forward to rock your neck. Exhale slowly as you move your head forward so that your neck rocks, as if you are starting to nod your head. You will feel a stretch in the back of your upper neck. At this point, you will look like you have a double chin. Hold this position for 10 seconds. Slowly inhale as you move your head back to the original position. Rest for five seconds. Repeat this exercise 10 times. Do not move your head off the pillow while doing this exercise.
Head Turns
Stretch your neck muscles by doing head rotations. Do these exercises while either standing or sitting. Slowly turn your head to the right, states the National Institute on Aging and the Mayo Clinic. Hold this position for five seconds, and then slowly return your head to the original position. Rest for five seconds. Repeat this exercise to your right side another five times. Rest for five seconds. Repeat the exercise regime by turning your head to the left side.
Neck Flexions
Neck flexions serve as rehabilitative neck exercises that will stretch the back of your cervical spine, states Thephysiotherapysite.co.uk. Sit in a firm chair. Slowly lower your head so that your chin hits your chest. Look straight down at the floor. Hold this position for five seconds. Slowly return your head to the original position. Rest for five seconds. Repeat this exercise five times. You can increase the intensity of this exercise by sticking your chin out to begin with and then lowering it onto your chest. Sticking your chin out to begin with will increase the amount your neck stretches.
About this Author
Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.
